guidelines for healthy eating

Guidelines for Healthy

Eating

10/14/11

HAPPY FRIDAY!!

"We only have three choices in life- to give up, to give in- or to give it all we've got.”-unknown

Dietary Guidelines: recommendations for healthful eating & physical activity

List the 5 food groups on a piece of paperUnder each group label at least 3

foods that belong in that group.Put a check next to the foods you

eat the most.

Daily Recommendations (Serving Sizes):

Grains Veggies Fruit Milk Protein

6 - 11 3 - 5 2 - 4 3 - 4 2 - 3

Typical portions often contain multiple “servings”

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What is a Serving Size?!

1 2 3 4 5 6Morgan Christa Sam Nick Abby Lexi

Lisa Allie Kyra Tori Randal Marie

Billy Michaela

Evan Suz Walter Kevin

Aaron Delany Josh Austin Brianna Juan

Riley Steph Caitlyn

Popcorn

Crackers

Cereal Trail Mix

Juice Snapple

Groups:

What is a serving size?

For each food listed below, estimate how much (in cups) makes up one serving size and record your estimates. Crackers Popcorn Cereal Trail Mix Juice Snapple

Measure out the amounts you estimated as serving sizes for each food.

Look at the amounts you measured. Are they more or less than you expected?

Equivalent Measures

3 teaspoons = 1 tablespoon

16 tablespoons = 1 cup

8 ounces (fluid) = 1 cup

8 ounces (dry) = 1/2 lb

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Examine the Nutrition Facts Labels Find the serving size recommendations for

each of the sample foods.

Measure out one serving size of each food, based on the Nutrition Facts labels.

Compare the serving size of each food, based on the Nutrition Facts labels to your original serving size estimates.

Are there any differences between the two sets of serving sizes?

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Estimated Calorie Needs:Maintaining a Healthy Weight (Rough idea of calorie

needs):

Inactive – need about 12 calories per pound to stay at your current weight.

Light Activity – need about 15 calories per pound to stay at your current weight.

Moderately Active - need about 20 calories per pound to stay at your current weight.

Ex. Moderately Active person weighing 140: 140 x 20 = 2,800 cal per day.

ESTIMATE YOUR CALORIE NEEDS

Basal Metabolic Rate (BMR) Changes with Age

Daily Baseline Calorie (kcal) Needs

Age in Years

Daily Baseline Calorie Needs of a Female, by Age

(weight = 127pounds, height = 64 inches

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Reflection Questions:

Did you have the same number of Calories in your food list as the daily Calorie requirement?

What food items had the most Calories?

Were you surprised at the Calorie contents of any of the foods?

Are there any ways to improve your eating habits?

Discuss changes you could make in either their daily activities or daily food intake.

FOOD IN MODERATION:

Fats- No more than 30 % of daily calories should come from fats.

Sugar- Hidden Sugars (Added: Corn syrup, honey, molasses)Names ending in –ose, like sucrose and

maltose

Salt – Sodium is an essential mineral. It helps transport nutrients into your

cells and move wastes out. Helps maintain a normal BP.

SUGAR

United States Department of Agriculture (USDA): Adults who eat a 2,000-calorie diet should limit sugar intake to about 40 grams (10 teaspoons) of added sugar per day.

USDA sugar guidelines suggest that no more than 8 percent of our daily calories should come from sugar.

4 Grams of Sugar = 1 tsp.

LOOK AT JUICE, TEA, & TRAIL MIX

SODIUM:

Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.

Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

Foods that are low in sodium (less than 140 mg or 5 percent of the Daily Value [DV]) are low in salt.

LOOK AT POPCORN, CRACKERS, & TRAIL MIX

Food Fraud: